Friday 10.1.21

Warm-up:

Coaches Choice

Strength:

[3 Rounds, Quality]
8-12reps each
DB Bench Press
Dip
Australian Row

[4 Total sets/rounds]
1set x 5reps: Light weight/practice round
3sets x 8-12reps: Increasing weight if needed

DB Bench Range: 40%-60% of Barbell 1RM
Dip: Ring, Jumping Rig, Box, or Banded
Aussie Rows: Bend Knees to make easier

Prep:
Push Press

[2 Total Sets]
1set x 5reps: Bar
1set x 3reps: Workout Weight

Conditioning:

[AMRAP 10min]
1-2-3-4-5….
Push Press
Burpee Box Jump

Rx’d:
75#/55#
24″/20″ Box

Rx’d+:
95#/65#
30″/24″ Box